Sweet potato vs. Kiwi — In-Depth Nutrition Comparison
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A recap on differences between sweet potato and kiwi
- Sweet potato is higher in vitamin A, vitamin B5, vitamin B6, and manganese, yet kiwi is higher in vitamin C, vitamin K, and vitamin E.
- Sweet potato covers your daily vitamin A needs 282% more than kiwi.
- Sweet potato contains 4 times more vitamin B5 than kiwi. While sweet potato contains 0.8mg of vitamin B5, kiwi contains only 0.183mg.
- The amount of sugar in sweet potato is lower.
- The glycemic index of kiwi is lower.
Food varieties used in this article are Sweet potato, raw, unprepared and Kiwifruit, green, raw.
Infographic
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Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +47.1% |
| Contains more IronIron | +96.8% |
| Contains more CopperCopper | +16.2% |
| Contains more ZincZinc | +114.3% |
| Contains more PhosphorusPhosphorus | +38.2% |
| Contains more ManganeseManganese | +163.3% |
| Contains more SeleniumSelenium | +200% |
| Contains more CalciumCalcium | +13.3% |
| Contains less SodiumSodium | -94.5% |
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more Vitamin AVitamin A | +17625% |
| Contains more Vitamin B1Vitamin B1 | +188.9% |
| Contains more Vitamin B2Vitamin B2 | +144% |
| Contains more Vitamin B3Vitamin B3 | +63.3% |
| Contains more Vitamin B5Vitamin B5 | +337.2% |
| Contains more Vitamin B6Vitamin B6 | +231.7% |
| Contains more CholineCholine | +57.7% |
| Contains more Vitamin CVitamin C | +3762.5% |
| Contains more Vitamin EVitamin E | +461.5% |
| Contains more Vitamin KVitamin K | +2138.9% |
| Contains more FolateFolate | +127.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.57 g
Fats:
0.05 g
Carbs:
20.12 g
Water:
77.28 g
Other:
0.98 g
Protein:
1.14 g
Fats:
0.52 g
Carbs:
14.66 g
Water:
83.07 g
Other:
0.61 g
| Contains more ProteinProtein | +37.7% |
| Contains more CarbsCarbs | +37.2% |
| Contains more OtherOther | +60.7% |
| Contains more FatsFats | +940% |
~equal in
Water
~83.07g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.018 g
Monounsaturated fat:
Mono. Fat
0.001 g
Polyunsaturated fat:
Poly. Fat
0.014 g
Saturated fat:
Sat. Fat
0.029 g
Monounsaturated fat:
Mono. Fat
0.047 g
Polyunsaturated fat:
Poly. Fat
0.287 g
| Contains less Sat. FatSaturated fat | -37.9% |
| Contains more Mono. FatMonounsaturated fat | +4600% |
| Contains more Poly. FatPolyunsaturated fat | +1950% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
12.65 g
Sucrose:
2.52 g
Glucose:
0.96 g
Fructose:
0.7 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
0 g
Sucrose:
0.15 g
Glucose:
4.11 g
Fructose:
4.35 g
Lactose:
0 g
Maltose:
0.19 g
Galactose:
0.17 g
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +1580% |
| Contains more GlucoseGlucose | +328.1% |
| Contains more FructoseFructose | +521.4% |
| Contains more MaltoseMaltose | +∞% |
| Contains more GalactoseGalactose | +∞% |
~equal in
Lactose
~0g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin C | 2.4mg | 92.7mg | 100% |
| Vitamin A | 709µg | 4µg | 78% |
| Vitamin K | 1.8µg | 40.3µg | 32% |
| Vitamin B5 | 0.8mg | 0.183mg | 12% |
| Vitamin B6 | 0.209mg | 0.063mg | 11% |
| Vitamin E | 0.26mg | 1.46mg | 8% |
| Manganese | 0.258mg | 0.098mg | 7% |
| Fructose | 0.7g | 4.35g | 5% |
| Starch | 12.65g | 0g | 5% |
| Folate | 11µg | 25µg | 4% |
| Vitamin B1 | 0.078mg | 0.027mg | 4% |
| Iron | 0.61mg | 0.31mg | 4% |
| Vitamin B2 | 0.061mg | 0.025mg | 3% |
| Polyunsaturated fat | 0.014g | 0.287g | 2% |
| Phosphorus | 47mg | 34mg | 2% |
| Sodium | 55mg | 3mg | 2% |
| Magnesium | 25mg | 17mg | 2% |
| Carbs | 20.12g | 14.66g | 2% |
| Copper | 0.151mg | 0.13mg | 2% |
| Calories | 86kcal | 61kcal | 1% |
| Fats | 0.05g | 0.52g | 1% |
| Zinc | 0.3mg | 0.14mg | 1% |
| Potassium | 337mg | 312mg | 1% |
| Choline | 12.3mg | 7.8mg | 1% |
| Selenium | 0.6µg | 0.2µg | 1% |
| Protein | 1.57g | 1.14g | 1% |
| Vitamin B3 | 0.557mg | 0.341mg | 1% |
| Net carbs | 17.12g | 11.66g | N/A |
| Calcium | 30mg | 34mg | 0% |
| Sugar | 4.18g | 8.99g | N/A |
| Fiber | 3g | 3g | 0% |
| Saturated fat | 0.018g | 0.029g | 0% |
| Monounsaturated fat | 0.001g | 0.047g | 0% |
| Tryptophan | 0.031mg | 0.015mg | 0% |
| Threonine | 0.083mg | 0.047mg | 0% |
| Isoleucine | 0.055mg | 0.051mg | 0% |
| Leucine | 0.092mg | 0.066mg | 0% |
| Lysine | 0.066mg | 0.061mg | 0% |
| Methionine | 0.029mg | 0.024mg | 0% |
| Phenylalanine | 0.089mg | 0.044mg | 0% |
| Valine | 0.086mg | 0.057mg | 0% |
| Histidine | 0.031mg | 0.027mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
31%
39%
Minerals Daily Need Coverage Score
20%
14%
Comparison summary
Which food is lower in Sugar?
Sweet potato is lower in Sugar (difference - 4.81g)
Which food is lower in Saturated fat?
Sweet potato is lower in Saturated fat (difference - 0.011g)
Which food is cheaper?
Sweet potato is cheaper (difference - $0.3)
Which food is richer in minerals?
Sweet potato is relatively richer in minerals
Which food contains less Sodium?
Kiwi contains less Sodium (difference - 52mg)
Which food is lower in glycemic index?
Kiwi is lower in glycemic index (difference - 12)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.